Main – CrossFit Group WOD
HEADS UP. We’re going to put Dodgeball on pause for the next 2 Friday Nights. We’re going to get CF Games 14.4 and 14.5 out of the way then we are back on for Friday Night Dodgeball. I think it’s time for teams and a league. Don’t you?
Speaking of CF Games, there are only 2 WODs left. 14.4 and 14.5. But did you know there is going to be a 14.6? Yes, immediately following 14.5 we’ll be running 14.6. You do not have to have completed any of the WODs to participate. It’s simply a way to cap off a fun Games Season. The WOD? Pie Eating contest!
Tabata – Coach’s Choice (No Measure)
Might be one movement. Might be a grab bag. Hope your coach is in a good mood. 😉
Followed by 5 minutes KB Juggling and Hand 2 Hand drills
Muscle Ups & progressions (No Measure)
10 Minutes muscle up practice and working the strength and drills coach provides.
03202014 Chipper Deuces (Time)
WOD – 2 Rounds of (25 min cap)
5 Handstand push ups (Sub push ups)
10 Muscle ups (Sub strict pull ups)
20 KB swings 50/35
100 Double Unders
Coaches will also provide progressions for the above movements
Cash Out – 5 Min barbell calf roll out